Many people have a trouble zone they'd like to slim down and tone, such as the stomach area, thighs or bottom. Strength training exercises will tone the muscles in your trouble zone, but they won't help you lose fat in one specific spot. To hit those problem areas, you have to lose weight all over with cardiovascular exercise while toning your muscles for a slender look.

Weight Loss Exercises

A range of 150 to 300 minutes of cardiovascular exercise each week will help you get rid of your trouble zone as you lose weight all over your body. Schedule your workout sessions around your lifestyle so your efforts don't result in frustration. It's just as effective to exercise for 15 minutes two to three times daily as it is to work out for 45 or more minutes at a time. Choose cardio exercises you enjoy to avoid boredom. Take brisk walks, ride your bike or use cardio equipment at the gym, such as the elliptical or treadmill. As you lose weight all over, you'll get rid of your trouble zone, too.

Trouble Zone-Toning Exercises

As the excess weight drops off and your trouble zone gets smaller, tone the muscles with strength training exercises. Unlike cardiovascular exercise, you can target certain areas of your body with toning exercises. To achieve the results you want in your stomach, bottom, thighs or other areas, perform strength training exercises two to three times weekly for 20 minutes each session. If your trouble zone is on your upper body, exercises such as overhead presses, flys, bicep curls and rows will pay off. For the core area, do trunk rotations and planks. Tone your lower body with squats, lunges and lateral shuffles.

Circuit Training

A more efficient way to lose weight and tone your muscles is to combine both cardio and strength into one workout. Circuit training can help you tackle a trouble zone, especially when you don't have a lot of free time on your hands. This type of workout requires you to alternate between short spurts of cardio exercise, followed by a short strength training segment. For instance, you can ride a stationary bike, climb stairs or march in place vigorously for three minutes. Follow this with 45 seconds of strength training and continue alternating between the two until your workout session is over.

Other Considerations

You can lose weight faster all over and reduce your trouble zone area by adopting a calorie-reduced diet. Cut 250 to 500 calories from your daily intake to drop 1/2 to 1 pound per week. Consume meals that include lean protein, whole grain products, fresh fruits and vegetables, and low- to non-fat dairy. A healthy diet will help you maintain sufficient energy for working out and tending to daily activities. See your physician before starting a new exercise and diet plan.

About the Author

Mary Ylisela is a former teacher with a Bachelor of Arts in elementary education and mathematics. She has been a writer since 1996, specializing in business, fitness and education. Prior to teaching, Ylisela worked as a certified fitness instructor and a small-business owner.